NCSF CERTIFICATION - HEALTH &
PHYSICAL FITNESS EXAM
The contemporary understanding of health examines the susceptibility for disease as
well as an individual's overall:
a. Psychological issues
b. Genetics
c. Wellness
d. Level of physical activity - Correct Answers -c. Wellness
For baseline health benefits an individual should burn at least ______ calories a week.
a. 500
b. 1,000
c. 2,000
d. 2,500 - Correct Answers -b. 1,000
A(n) ________ response occurs with repeated stress which causes chronic system
adaptations.
a. Overload
b. Elastic
c. Plastic
d. Progressive - Correct Answers -c. Plastic
Minimum physical activity guidelines for general health benefits:
a. 30 minutes of vigorous activity each week
b. 100 minutes of moderate-intensity activity each week
c. 150 minutes of moderate-intensity activity each week
d. 250 minutes of vigorous activity each week - Correct Answers -c. 150 minutes of
moderate-intensity activity each week
Identify the 6 components of comprehensive wellness. - Correct Answers -Mental,
Physical, Emotional, Environmental, Social, Intellectual
Common contributors to poor health. - Correct Answers -physical inactivity, inadequate
sleep, chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption,
poor emotional health
Common health disorders and diseases. - Correct Answers -hypertension,
hyperlipidemia, atherosclerosis/ arteriosclerosis, diabetes, chronic obstructive
pulmonary disease (COPD), cancer, depression, stroke, systemic inflammation
, BLANK has been estimated to be the 4th leading cause of death worldwide. - Correct
Answers -Physical Inactivity
BLANK is defined as planned, structured and repetitive bodily movements performed to
improve or maintain one or more components of fitness. - Correct Answers -Exercise
True or False? An elastic response occurs when the body changes slightly to
accommodate an activity-related stress, but quickly reverts back to its starting condition
with no lasting adaptations. - Correct Answers -True
True or False? About 50% of adults do not meet the guidelines for aerobic and strength
activities each week. - Correct Answers -False
True or False? All physical activity is considered exercise for the body. - Correct
Answers -False
True or False? For an activity to be defined as exercise it must produce a stress that
generates the potential for new or sustained adaptations - Correct Answers -True
List at least three diseases or health issues identified in the lesson positively affected by
physical activity (lower risk) for young and older adults. - Correct Answers -Early death,
high blood pressure, CAD & stroke, type 2 diabetes, breast & colon cancer, depression,
falls
Identify at least 2 examples of Moderate-Intensity Activities. - Correct Answers -
Gardening, walking the dog,Moderate-intensity - cycling <10mph,walking at
≤3mph,shoveling light snow
Identify at least 2 examples of Vigorous Activities. - Correct Answers -Circuit weight
training, swimming laps,downhill skiing,running or repeat sprinting
Describe the Overload Principle. - Correct Answers -Stress must be applied beyond that
which the body is accustomed to promote adaptations
Describe the Progression Principle. - Correct Answers -Once the body has adapted to a
level of stress, additional stress is needed to promote further adaptations
Describe the Specificity Principle. - Correct Answers -A desired adaption occurs in
response to specific stress placed upon the body; exercises and activities chosen must
be matched to reflect the fitness goals
Which of the following components of fitness is most associated with maintaining
independence among older adults/elderly?
a. Body composition
b. Flexibility
c. Muscular endurance
PHYSICAL FITNESS EXAM
The contemporary understanding of health examines the susceptibility for disease as
well as an individual's overall:
a. Psychological issues
b. Genetics
c. Wellness
d. Level of physical activity - Correct Answers -c. Wellness
For baseline health benefits an individual should burn at least ______ calories a week.
a. 500
b. 1,000
c. 2,000
d. 2,500 - Correct Answers -b. 1,000
A(n) ________ response occurs with repeated stress which causes chronic system
adaptations.
a. Overload
b. Elastic
c. Plastic
d. Progressive - Correct Answers -c. Plastic
Minimum physical activity guidelines for general health benefits:
a. 30 minutes of vigorous activity each week
b. 100 minutes of moderate-intensity activity each week
c. 150 minutes of moderate-intensity activity each week
d. 250 minutes of vigorous activity each week - Correct Answers -c. 150 minutes of
moderate-intensity activity each week
Identify the 6 components of comprehensive wellness. - Correct Answers -Mental,
Physical, Emotional, Environmental, Social, Intellectual
Common contributors to poor health. - Correct Answers -physical inactivity, inadequate
sleep, chronic stress, poor diet, dehydration, obesity, tobacco use, alcohol consumption,
poor emotional health
Common health disorders and diseases. - Correct Answers -hypertension,
hyperlipidemia, atherosclerosis/ arteriosclerosis, diabetes, chronic obstructive
pulmonary disease (COPD), cancer, depression, stroke, systemic inflammation
, BLANK has been estimated to be the 4th leading cause of death worldwide. - Correct
Answers -Physical Inactivity
BLANK is defined as planned, structured and repetitive bodily movements performed to
improve or maintain one or more components of fitness. - Correct Answers -Exercise
True or False? An elastic response occurs when the body changes slightly to
accommodate an activity-related stress, but quickly reverts back to its starting condition
with no lasting adaptations. - Correct Answers -True
True or False? About 50% of adults do not meet the guidelines for aerobic and strength
activities each week. - Correct Answers -False
True or False? All physical activity is considered exercise for the body. - Correct
Answers -False
True or False? For an activity to be defined as exercise it must produce a stress that
generates the potential for new or sustained adaptations - Correct Answers -True
List at least three diseases or health issues identified in the lesson positively affected by
physical activity (lower risk) for young and older adults. - Correct Answers -Early death,
high blood pressure, CAD & stroke, type 2 diabetes, breast & colon cancer, depression,
falls
Identify at least 2 examples of Moderate-Intensity Activities. - Correct Answers -
Gardening, walking the dog,Moderate-intensity - cycling <10mph,walking at
≤3mph,shoveling light snow
Identify at least 2 examples of Vigorous Activities. - Correct Answers -Circuit weight
training, swimming laps,downhill skiing,running or repeat sprinting
Describe the Overload Principle. - Correct Answers -Stress must be applied beyond that
which the body is accustomed to promote adaptations
Describe the Progression Principle. - Correct Answers -Once the body has adapted to a
level of stress, additional stress is needed to promote further adaptations
Describe the Specificity Principle. - Correct Answers -A desired adaption occurs in
response to specific stress placed upon the body; exercises and activities chosen must
be matched to reflect the fitness goals
Which of the following components of fitness is most associated with maintaining
independence among older adults/elderly?
a. Body composition
b. Flexibility
c. Muscular endurance
